Research is increasingly focused on the importance of the gut in relation a person’s health, to the point that it is often referred to as a ‘second brain’. Researchers are discovering that the gut has important links to our brains (and vice versa) and as a result this has direct, and indirect, impacts on our health from chronic illnesses to mental health.
Many people think of the gut as just the stomach but the CSIRO tells us the gut is ‘the entire gastrointestinal (GI) tract from start to end. On average this entire tract stretches out to around nine metres and includes the oesophagus and stomach as well as the small and large intestines’.
An important part of understanding the gut is the ‘microbiome’; that is the bacteria, viruses and fungi that inhabit the gut. Each part of the body has its own microbiome including the skin, mouth, throat, stomach, colon, uterus, ovarian follicles, prostate, lungs, ears and eyes and our microbiome makes up to 50 per cent of the cells in our bodies.
‘Gut health is important because the health and robustness of the gut has a direct impact on our mental, physical and emotional wellbeing,’ Belle Eder who runs My Gut Store told Byron Healing.
‘By prioritising and repairing our gut health we are setting up the foundations for the overall health of the entire human, that is why gut health is important. It is the infrastructure that we rely on for happiness and ease, it is essential to living a fulfilled and healthy life.’
Gut health has been linked to ‘a variety of conditions including anxiety, stress, as well as chronic diseases such as obesity and diabetes,’ says the CSIRO.
It turns out that with 100 trillion microbes bouncing around inside us there are options for improving our gut health.
‘The gut-brain connection is no joke; it can link anxiety to stomach problems and vice versa,’ according to a recent article from the Harvard Medical School The gut-brain connection.
‘The gastrointestinal tract is sensitive to emotion. Anger, anxiety, sadness, elation – all of these feelings (and others) can trigger symptoms in the gut.
‘The brain has a direct effect on the stomach and intestines. A troubled intestine can send signals to the brain, just as a troubled brain can send signals to the gut. Therefore, a person’s stomach or intestinal distress can be the cause or the product of anxiety, stress, or depression.’
An unhealthy diet, antibiotics, alcohol, smoking, stress and anxiety are just some elements that can contribute to a bad gut.
‘Because the health of the gut impacts the health of every aspect of your life, really any ongoing health concern should prompt you to look into the health of your gut, and whether the food you are consuming is nourishing and supporting you,’ explains Belle.
‘Some key symptoms that could indicate your gut might need some attention are: reflux, bloating, loose stools or constipation, and gut pain.
‘Any systemic inflammation or chronic health symptoms can be a reflection of a gut not working optimally. As well as signs of your nervous system struggling, such as: anxiety, depression, and panic attacks.
Ninety-five per cent of serotonin (our feel-good neurotransmitter), and fifty per cent of dopamine (plays a role in pleasure and motivation) is made in the gut.
‘95 per cent of serotonin (our feel-good neurotransmitter), and 50 per cent of dopamine (plays a role in pleasure and motivation) is made in the gut. If your gut isn’t producing enough of these hormones, this will directly impact your mental health, relationships and quality of life.
‘We know that the gut is where we take up nutrition from our food, meaning it is our body’s fuel system. If your gut isn’t healthy and working as it should, that means that your fuel system is substandard. We also know that the gut is responsible for the manufacture of several key hormones, neurotransmitters and vitamins for the body. It communicates with our immune system and is directly linked to the brain, both physically and biochemically – this is now being referred to as the “gut-brain axis”.’
A healthy microbiome for your gut
There are key things you can do to help maintain a diverse microbiome in your guts and maintain a healthy mind and body. But it is important to recognise that there is no miracle cure. But building a diverse microbiome is a good start.
Eating a range of vegetables, herbs and spices is an effective way to support good gut microbiomes, along with exercise and reducing anxiety and stress.
‘There are many healthful foods naturally containing prebiotics,’ according to the Harvard School of Medical Health.
‘The highest amounts are found in raw versions of the following: garlic, onions, leeks, asparagus, Jerusalem artichokes, dandelion greens, bananas, and seaweed. In general, fruits, vegetables, beans, and whole grains like wheat, oats, and barley are all good sources of prebiotic fibres.
‘Be aware that a high intake of prebiotic foods, especially if introduced suddenly, can increase gas production (flatulence) and bloating. Individuals with gastrointestinal sensitivities such as irritable bowel syndrome should introduce these foods in small amounts to first assess tolerance. With continued use, tolerance may improve with fewer side effects.’
Belle agrees, telling Byron Healing that, ‘from a food point of view, get back into cooking, prioritising making things from scratch when you have the time. Choose wholesome, fresh local ingredients, include local ferments in your daily meals, and cut out highly-manufactured, non-organic food items as much as possible.’
Fermented foods including yogurt, kefir, sauerkraut and cheese all contain healthy microbes; lactic acid bacteria are good to consume; as are omega-3 fats; along with plyphenol-rich foods that include cocoa, green tea, olive oil and coffee. Tryptophan-rich foods such as turkey, eggs and cheese are also effective at supporting a diverse microbiome, according to Healthline.
‘The gut is the “headquarters” of our bacterial colony, an integral part of our whole system,’ says Belle.
‘We humans require a healthy, diverse, robust, bacterial colony to experience a happy, healthy and fulfilled life. The connection between mental health, inflammatory disease, auto-immunity, good gut health and nutrition is thoroughly backed by modern research, stressing the importance of gut health in our overall wellbeing.’
Aslan Shand
